WEDNESDAY SHIFT 07/03/2019
Simple SHIFT Warm Up
3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats
Increase speed each round!
SQUAT WARM UP
HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
7 Jump or Skip Overs
7 Squats
7 Plank Hold + Tap Left + Tap Right
No weight needed today! Crush it!
Score: Total Rounds + Any Additional Reps in 14 Min
Goal: 10 Rounds +
NOTES:
Super simple one that you should definitely save when you are stuck in a hotel room or when you have to do something while your kid is in the bath.
For the jump or skip over you will face whatever object you have chosen to jump over. This could be anything from a chalk line on the ground to a kettlebell or laundry basket. Jump over or skip over - whatever your comfort is for this movement. Turn around and jump on back!
If you are unable to jump at this time you may sub a step up!
For the air squats the feet are under the shoulders with the heels down. Lift the chest and tighten the belly. Reach the butt back and down with the heels down and drive the knees out. Keep the chest lifted and the belly tight. Get the butt lower than the knees at the bottom with the heels down and knees out. Don't allow yourself to plop or collapse at the bottom. Keep fighting to keep the chest up!
If you are unable to keep a good position - or experience pain going that low - you may choose to squat to a target that is a bit higher. You may also try using a counter balance like the back of a chair or a squat rack.
For the plank + shoulder taps you will start in the top of the push up position. Make sure the shoulders, hips and heels are in line. Belly tight! No sagging! Bring the right hand up to touch the left shoulder - then the left hand up to touch the right shoulder. That is one rep.